This Is What 200 Calories Looks Like

A quick/simple, yet fascinating view on what 200 calories really looks like with different foods and drink.... 

 

Best Running Music Motivation Mix

I still love this music mix....it gets me in the mood and MOVING every time!  Give it a go this week.

Recipe Alert: A Step-by-Step Guide to Making Homemade Kombucha

The trendy probiotic drink is typically sold bottled, but you can save money and customise the flavours by making homemade kombucha yourself. Here's how.

By now, we all know the benefits of probiotics: balanced gut bacteria, a boosted immune system, and less bloat, for starters. And now that there's a huge focus in the news on digestive health, there's a resurgence of probiotic waters and juices. But if that £5-per-bottle kombucha habit is getting expensive, try this recipe from The Roasted Root to make homemade kombucha.

Below is everything you need to know, from the confusing terminology (like, erm WTF is SCOBY?) to each and every step in the brewing process. Once you have the base down, it's easy to experiment with flavour combos to find the mix-and-match you love best.  Enjoy...

How to Make Homemade Kombucha

Large pot

1 or 2-gallon glass jug/container

Stick-on or floating thermometer

Cheesecloth and rubber band

Glass, sealable bottles (such as flip cap bottles)

Ingredients

1 kombucha SCOBY (you can purchase online or grow your own by following steps below)

1 gallon spring water (don't use tap water because it likely has chlorine or fluoride in it)

10 black or green tea bags (whichever you prefer)

1 cup organic cane sugar

1 cup 100% fruit juice (optional, for flavouring)

Step 1: Brew the Tea

In a large pot, heat the gallon of spring water until boiling, then remove from heat and add the tea bags. Steep for 15 minutes and remove the bags. Add the sugar and stir well. (Whatever you do, don't skip this step, as the SCOBY grows and ferments from the sugar—more on this in step 2).

Step 2: Add the SCOBY

SCOBY, or Symbiotic Culture of Bacteria and Yeast, is the ingredient that transforms tea into kombucha through a sugar fermentation process (which you started in Step 1 when you added the sugar). After your tea is done steeping and has cooled to 75-80 degrees, transfer to a glass jug and add the SCOBY that's now grown. Place the thermometer in the jug, cover with cheesecloth and secure with a rubber band.

Step 3: Allow to Ferment

Place the jug in a dark, slightly warm environment (like a closet) and allow to brew for 7-10 days. The ideal temperature is between 75-80 degrees; any higher and you risk developing mould. (Below is what a healthy SCOBY looks like. If you begin to see mould similar to bread mould, throw the batch away and start again.) Your SCOBY will continue to grow in size—this is normal—but if it starts to become overgrown cut a few slices off to keep it healthy. After 7-10 days, your kombucha is complete—the longer you let it brew, the stronger the taste. 

Step 4: Remove the SCOBY

Now that your kombucha is done, slice the SCOBY off and place in a glass jug with enough kombucha to barely cover it, then cover the jug with cheesecloth. Let the SCOBY sit until you are ready to make another batch. If you like the taste as is, pour the kombucha into sealed glass bottles and place in the refrigerator until ready to drink. A batch typically lasts 3-5 days once the seal is broken.

NOTE: Steps 5-6 are optional, but often followed to develop more flavour within the kombucha. 

Step 5: Flavour the Kombucha

If you'd like to add more flavour to your kombucha, pour into a mixing bowl and add one cup of 100% fruit juice, or one cup fresh fruit and half-cup cane sugar. Stir, then divide into glass, sealable bottles. Place in the dark room where you grew your SCOBY and leave for three days. 

Step 6: Strain and Serve

After three days of fermentation, strain out any additional pieces of SCOBY that grew. Pour kombucha into sealed bottles and place in fridge until ready to drink. Be careful upon opening—the carbonation builds pressure in the bottles similar to shaken soda.

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Perfect Post-Workout Smoothies

 Sip and Recover

You've pounded the pavement, held your poses, pedaled up that last hill, and lunged until you felt the burn. Now, it’s time to refuel: “Your workout’s not complete until you eat,” says Seattle dietitian Emily Edison, RD, CSSD. Smoothies are the perfect snack to turn to after working up a sweat: Easy to make and digest, they offer a simple way to get the protein you need to build muscle, the carbs you need to restore the glycogen you burned during exercise, and antioxidants that fight inflammation and cell damage.

To blend the perfect one, aim for 15 to 20 grams of protein. The rest should be carbs, and don't forget a small amount of fat, Edison advises.

(You don't have to be a scientist to figure this out—just take a look at more smoothie recipes here to get an idea of the ratios to aim for.) Start with a foundation of greens or other veggies, then add fruit, a protein source (plain yogurt, silken tofu, or whey protein powder), and a liquid, such as coconut water, juice, or almond milk. Blend with ice and nutritious extras—such as chia seeds, turmeric, or ginger.

Drink up within 30 to 60 minutes after exercise to swiftly restore energy stores and repair muscle damage, says Simin Levinson, RD, CSSD, of Arizona State University. Here's 5 tasty blends you’ll want to try and see link below for more if you enjoy these!  All recipes serve 1. Blend ingredients til smooth.

Mango-Go-Go
Orange fruits and veggies offer heaps of nutrients called carotenoids, which repair the cell damage that happens during workouts. Meanwhile, coconut water rebalances the electrolytes you’ve lost through perspiration.

2 cup spinach
1 cup frozen mango
½ cup baby carrots
½ cup coconut water
¼ cup orange juice
2 satsuma or mandarin oranges, peeled
½ cup plain yogurt

Cran-Beet Crusher
Not only do beets ease inflammation, but studies show they improve blood flow and stamina, which boosts endurance. And superfood kale lives up to the hype, providing a whole range of vitamins and minerals that amplify the heart-disease and cancer-fighting power of your workout.

1 cup silken tofu
½ cup fresh or frozen cranberries
½ med beet (raw or roasted)
1 small peeled Persian cucumber or ½ medium cucumber
1 celery stalk
1 cup kale
1 orange or a half-cup fresh squeezed orange juice
2 tsp raw honey

Berry Blast Protein Smoothie
Low-fat milk supplies protein and carbs, while the frozen banana provides potassium and carbs to refuel your muscles, says Mitzi Dulan, RD. And you'll get a hit of powerful antioxidants and fiber from the mixed berries.

1 scoop (1.6 oz) vanilla soy protein
8 oz low-fat milk
½ frozen banana
¾ cup frozen mixed berries

Eat Your Wheaties
Far superior to cold cereal, this blend includes wheat germ, rich in folic acid to aid cell growth and development. Don’t fear the spinach—you won’t even taste it, and it helps prevent iron deficiency, common among female athletes.

2 cup spinach
1 cup frozen peaches
½ cup fresh banana
½ cup raw zucchini
¾ cup coconut water
½ cup plain yogurt
2 Tbsp Wheat germ

Powerhouse Pumpkin
Canned pumpkin is loaded with vitamin A, which protects against the cell damage that occurs during exercise. Avocados are high in monounsaturated fat—specifically oleic acid—which is been linked to reduction in inflammation.

½ cup canned pure pumpkin, frozen in ice cube tray
7 oz 2% Greek-style yogurt
½ cup water
¼ avocado
2 Tbsp ground flaxseed
1 Tbsp maple syrup
½ tsp pumpkin pie spice

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What You Should Know About Running For Weight Loss

Runners may be familiar with the term ‘train gain,’ or weight gain that seems to magically appear even though you are in the midst of training for a race. The good news is, this doesn’t mean you can’t lose weight from running. That statement would be a myth, and the biggest one about running for weight loss that Dr. Jason Karp, PhD, founder of Run-Fit and author of Run Your Fat Off, has heard.

“Research shows how much weight is on a person’s body is proportional to how much he/she runs,” he explains. “The problem comes when people underestimate how many calories they consume and overestimate how many calories they burn.”

This is why you shouldn’t rely on the number of ‘calories burned’ after a workout—it’s not the best approach. Running burns the most calories, yes, but it is important to focus on fueling your body with the proper nutrients versus simply replenishing calories.

Dr. Karp notes that just as when you’d start any exercise program, it is important to obtain approval from a qualified medical professional. Seeing a dietician can be helpful or you can find resources—such as the eating plan in his book—to learn what types of foods are going to give your body the energy it needs.

If you are a beginner, just going out and running—even without a specific training plan—is perfectly okay. Karp says starting with 30 seconds of running followed by walking with intention for 5 minute is a great place to begin. He explains that over time your body will adapt and you will develop the stamina needed to run (or run/walk) for longer periods of time. Then, the weight loss will come.

The weight loss happens when your body starts creating a metabolic demand and those calories you are consuming are being used for other needs. In this case, that energy would be used to power your running, meaning it isn’t being stored as fat.

“Running creates the metabolic demands, giving you the director’s clapperboard so that you decide where the calories go,” Dr. Karp notes. “And that is exactly one of the goals of the Run Your Fat Off program—to make you the director of the calorie movie, dictating where your calories go and how they are used.”

You don’t have to be worried about losing too much weight, however, as he goes on to explain that based on your genes, your body and brain have a sense of what you should weigh.

“This is called your set point, which is really a set weight range of about 10 to 15 pounds,” he adds. “So, yes, your body will reach a healthy plateau, [and] you have to work to get it and keep it there.”

Dr. Karp deeply believes that running is for everyone, no matter your goal, whether it’s weight loss or anything else.

“Running connects you to your body and is perhaps the best expression of your physicality,” he concludes. “Through running, you fulfill your destiny as a physical being, and on the foundation of a fitter physical being, you can build a better life.”


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How to Kick the Sugar Habit

One of the most common complaints I hear from clients is that they just can’t control their sweet tooth. Though many of us want to lower our sugar intake, it’s hard to conquer those sugary cravings.

From dealing with my own sweet cravings, as well as those of my clients, I’ve devised a strategy for reducing the urge to eat sweets and gradually eliminate excess sugar from meals and snacks. Warning: this is not easy! But if you stick to the plan, you’ll find that you’ll be able to jettison many empty calories from your diet.

Here’s your step-by-step guide:

1.   Say goodbye to sugary beverages.

Sodas and other sweetened beverages provide about half of all the added sugar in the typical American diet. So if your day is filled with soda, sugary tea, coffee or energy drinks, this is the first place to cut back. Quitting your favorite soda can be hard, but many people find that keeping the ‘fizz’ without the sweetness can help.  Swap sweetened (including artificially sweetened) beverages for no-calorie sparkling or seltzer water. For flavor add a twist of lemon, orange or lime. If you’re a sweet coffee or tea fanatic, cut the amount of sugar you use by half each week, until you are down to 1 teaspoon or less per beverage.

2.  Nix sugar substitutes.

Perhaps you’re tempted to slash calories by switching to an artificial sweetener. Not so fast! Research indicates that sugar substitutes may not help with weight loss. What’s more, studies show that artificial sweeteners, precisely because they are sweet (even sweeter than regular sugar!), may encourage sugar cravings and sugar dependence. Reset your palate by eliminating sugar substitutes.

3.   Eat mindfully.

When the urge to grab that doughnut or chocolate bar hits, take a moment to “check in” with your feelings. Are you really hungry? Stressed? By staying in tune with what’s really behind your cravings, you can gradually take control. Sometimes a break from work, a short walk, or a chat with a friend can soothe the need for sweets.  When you do eat, do so without distraction. By turning our attention inward when we eat (that is, not toward the television, computer, or phone), we can experience the true intensity and pleasure of food.

4.   Know sugar when you see it.

Always read the Nutrition Facts panel and ingredient list for packaged foods and beverages. If “sugars” on the label are more than 8 grams, go directly to the ingredient list and if you see a form of added sugars there, put the product back on the shelf. If there is no sugar in the ingredient list, it means that the food or beverage contains natural sugars; we don’t worry about them because your body processes them differently than added sugars. (See #5 below)

Common cues that equal added sugar in ingredient lists include sucrose, dextrose, sorbitol, mannitol, honey, agave, dextrin, maltodextrin, high fructose corn syrup and any other syrup.  For the most part, if there is an “-ose,” or “-ols” it means it’s a sugar. Sucralose is a sugar substitute.

5.   Go “natural”.

If you’re fretting that a life without added sugar will lose its luster, you needn’t worry. Naturally occurring sugars found in fresh and dried fruit, plain yogurt, whole grains and even roasted veggies are still on the menu. That’s because these foods (unlike candy and other goodies) provide important nutrients like protein, vitamin D, calcium, vitamin A, vitamin C and fiber – you’ll be hard-pressed to find any of these nutrients in candy, cookies and soft drinks. Plus, fiber and protein take longer to digest, causing a less dramatic spike in blood sugar. They also make you feel fuller for longer. As you give added sugar the boot, make sure you’re incorporating servings of fruit, veggies and plain yogurt into your diet.

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Further reading:
The Truth About Sugar Addiction
Sugars and Sweeteners Quiz: Test Your Sugar Smarts
Video: Natural vs Added Sugars

By Katherine Brooking, MS, RD

Three Junk Foods You Need To Avoid!

We all like to eat junk food sometimes. There are certain foods you CAN enjoy in moderation, and then there are foods (like the ones listed below) that you SHOULDN'T EVEN CONSIDER CONSUMING!

Here are three of the most calorie dense junk foods popular US fast food restaurant chains offer today!

Carl’s Junior Double Six Dollar Burger
602 Grams – 1520 calories – 11g Fat – ?g Trans fat – 60g Carbs

When you see this hamburger, you can just tell it is full of fat and calories. But, it is still a popular menu item at Carl’s Jr. It is over half a pound of greasy, cheesy goodness that tasted so good, yet is so bad.

Arbys Sausage Gravy Biscuit
238 Grams – 961 Calories – 68g Fat –  0g Trans Fat – 107g Carbs

Breakfast is the most important meal of the day. So, what should you eat? If you are looking to stay thin, you will probably want to avoid the Arby’s Sausage Gravy biscuit. While it doesn’t sound too dangerous, this little bundle of flaky dough and creamy gravy packs in almost 1000 calories. Add in an orange juice and some hash browns, and you are almost half way through your daily caloric requirements.

Dairy Queen Chicken Strip Basket
531 Grams – 1270 calories – 67g Fat – 12 g Trans Fat – 121g Carbs

Chicken is pretty healthy, right? It is usually preached as the healthy alternative to beef when people go to fast food restaurants to order a meal. But, that is not always the case. In the seemingly healthy looking dish called the “Dairy Queen Chicken Strip Basket”, there is over 1200 calories! Look back at the Carl’s Junior Double Six Dollar Burger…which one sounds healthier? If you add a glass of orange juice to this meal, you are almost consuming the same amount of calories. Looks can be deceiving!

Take home lesson:
It is OK to have junk food once in a while, but just be sure you know what you are eating. Some things that look relatively healthy can be quite deceiving!

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